20-Minute FTP Calculator

FTP Calculator: Understanding Your Cycling Power

The FTP (Functional Threshold Power) calculator helps cyclists determine their sustainable power output for training and performance analysis. This tool converts your test effort into an estimated FTP, which is crucial for establishing training zones and tracking progress.

What is FTP?

Functional Threshold Power (FTP) represents the highest average power output you can maintain for approximately one hour. It's a key metric for cycling training and performance assessment, helping to establish personalized training zones and measure fitness improvements over time.

Using the FTP Calculator

• 1

  Select Test Duration

  Choose between 5, 10, or 20-minute test protocols

• 2

  Enter Your Weight

  Input your body weight in kilograms for power-to-weight calculations

• 3

  Input Average Power

  Enter your average power output in watts from your test effort. You will need a power meter to get this value.

Test Protocols and Conversion Factors

• 1

  20-Minute Test

  • Most common protocol
  • Multiply result by 0.95
  • Requires steady pacing

• 2

  10-Minute Test

  • Shorter alternative
  • Multiply result by 0.85
  • Higher intensity effort

• 3

  5-Minute Test

  • Shortest protocol
  • Multiply result by 0.75
  • Most intense effort

Understanding Your Results

Your FTP result is presented in both absolute watts and watts per kilogram (W/kg). The watts per kilogram value is particularly useful for comparing your performance to other cyclists or tracking your progress as your weight changes. This metric is commonly used to categorize cycling ability levels and determine appropriate training intensities.

Training Applications

Your FTP serves as the foundation for establishing your power training zones, which typically range from recovery (Zone 1) to anaerobic capacity (Zone 6). These zones help structure your training plan, from active recovery rides to high-intensity interval efforts. Regular FTP testing helps track fitness improvements and adjust training zones accordingly.

Pro Tips

For the most accurate FTP test results:

Ensure proper warm-up before your test effort (for example 10 minutes of light pedal pressure, then ramping up to some intensity just below threshold), maintain a steady pace throughout the test, and avoid standing starts or short sprints. Test conditions should be consistent between tests, and it's recommended to perform the test on a flat road or indoor trainer. Remember that FTP can vary depending on factors like fatigue, nutrition, and overall fitness level.